How Much Should I Eat If I Am Cutting? Your Definitive Guide to Fat Loss

October 16, 2025 •

3 min read

Research consistently shows that a moderate calorie deficit is key to preserving muscle while shedding fat. Here's exactly how much you should eat if you are cutting to achieve your body composition goals effectively and sustainably.

Quick Summary

To successfully lose fat while preserving muscle mass, it is crucial to establish a moderate and consistent calorie deficit. This process involves calculating your daily energy needs, subtracting a strategic percentage, and prioritizing adequate protein intake to maintain lean mass.

Key Points

Calculate Your Needs: Use a TDEE calculator to estimate your daily calorie burn and establish your starting point for a deficit.
Aim for a Moderate Deficit: A 10-20% calorie reduction (300-500 kcal daily) is ideal for sustainable fat loss while minimizing muscle loss.
Prioritize Protein: A high protein intake (1.0-1.2g per pound of body weight) is crucial for preserving lean mass and managing hunger.
Focus on Whole Foods: Nutrient-dense, whole foods rich in fiber will increase satiety and provide essential nutrients during your cut.
Incorporate Resistance Training: Continue lifting weights to signal to your body that muscle tissue is valuable, preventing it from being broken down for energy.
Monitor and Adjust: Regularly track your weight and measurements, adjusting your calorie intake by small increments if progress stalls.

Understanding the Fundamentals of a Cutting Diet

A cutting diet is a nutritional strategy used to reduce body fat while maintaining lean muscle mass. The core principle is a calorie deficit – consuming fewer calories than your body burns. However, an excessive deficit can lead to muscle loss, a reduced metabolic rate, and fatigue. A successful cut involves a moderate deficit, high protein, and strategic exercise.

Calculating Your Calorie Target for Cutting

To determine your calorie intake, first find your Total Daily Energy Expenditure (TDEE), which is the total calories your body burns based on your Basal Metabolic Rate (BMR) and activity level.

Step 1: Calculate Your BMR

Use the Mifflin-St Jeor equation to estimate your BMR:

Men: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes ext{age in years}) + 5$
Women: $(10 imes ext{weight in kg}) + (6.25 imes ext{height in cm}) - (5 imes imes ext{age in years}) - 161$

Step 2: Determine Your TDEE

Multiply your BMR by an activity factor:

Sedentary: BMR x 1.2
Lightly Active: BMR x 1.375
Moderately Active: BMR x 1.55
Very Active: BMR x 1.725
Extra Active: BMR x 1.9

Step 3: Create Your Calorie Deficit

Subtract 10-20% from your TDEE for a moderate deficit, typically 300-500 calories, aiming for 0.5-1 pound of weight loss weekly. A larger deficit may be suitable for individuals with higher body fat but is not recommended for leaner individuals.

Prioritizing Macronutrients for Cutting

The composition of your diet is vital for preserving muscle during a cut.

Protein is Paramount

High protein intake (1.0-1.2 grams per pound of body weight) helps preserve lean mass and manage hunger.

Carbohydrates and Fats for Fuel and Hormones

Allocate remaining calories to carbohydrates and fats. A common split is 40% protein, 30% carbs, 30% fats, but this can be adjusted. Aim for 20-30% of total calories from fat for hormonal health. Strategically timed carbohydrates can fuel workouts.

Making Smart Food Choices

Choose whole, nutrient-dense foods for satiety and essential nutrients. Options include:

Lean Protein: Chicken, fish, eggs, Greek yogurt.
Complex Carbohydrates: Oats, brown rice, sweet potatoes.
Healthy Fats: Avocado, olive oil, nuts.
Fibrous Fruits and Vegetables: A variety of produce for volume and micronutrients.

The Role of Exercise

Combining diet with exercise is most effective. Resistance training is key to preserving muscle. Adding low-intensity cardio, like walking, can increase calorie expenditure.

Comparison of Cutting Strategies


Feature	Moderate Calorie Deficit	Aggressive Calorie Deficit
Deficit	10-20% of TDEE	>20% of TDEE
Fat Loss Rate	Slower, sustainable	Faster initially, often unsustainable
Muscle Preservation	Maximized	High risk of muscle loss
Hunger/Satiety	More manageable	High hunger, increased risk of bingeing
Energy Levels	Stable	Potential fatigue, decreased performance

How to Adjust Your Calories When Cutting

If weight loss stalls, slightly reduce calories by 100-200 per day or increase cardio. Consider refeed days to help with hormones and energy. Replace sugary drinks and foods with whole, fiber-rich options.

Conclusion: Finding the Right Balance for Your Body

Determining how much you should eat if you are cutting requires a personalized approach based on your needs and goals. By creating a moderate calorie deficit, prioritizing protein, and eating nutrient-dense foods, you can achieve sustainable fat loss while keeping muscle. Tracking progress and being patient are vital for success. Consistent, sustainable methods are better than drastic short-term diets. For help with calculations, explore tools like those at Calculator.net.

Frequently Asked Questions

A calorie deficit for cutting is the practice of consuming fewer calories than your body burns daily. A moderate deficit of 10-20% is typically recommended to promote fat loss while preserving muscle mass.

First, calculate your Basal Metabolic Rate (BMR) using a formula like Mifflin-St Jeor. Then, multiply your BMR by an activity factor to find your Total Daily Energy Expenditure (TDEE). Finally, subtract 10-20% from your TDEE to get your daily calorie target.

Aim for a high protein intake to preserve muscle mass. A good target is 1.0 to 1.2 grams of protein per pound of body weight. This also helps with satiety and manages hunger.

An overly aggressive calorie deficit can lead to muscle loss, reduced metabolic rate, fatigue, and intense hunger and cravings. A slower, more moderate approach is generally more sustainable and effective.

A safe and sustainable rate of fat loss is typically 0.5 to 1% of your body weight per week. For many people, this translates to losing about 1-2 pounds per week.

While not strictly necessary, incorporating cardio can increase your calorie expenditure and help accelerate fat loss. Low-intensity steady-state (LISS) cardio, like walking, is often preferred as it is less taxing on recovery.

Resistance training is essential for preserving muscle mass while in a calorie deficit. Lifting weights signals your body to retain muscle tissue, ensuring that the majority of your weight loss comes from fat.

Yes, refeed days, which involve strategically increasing carbohydrate intake, can be beneficial. They can help restore muscle glycogen, balance hormones, and improve energy and performance.